16 Powerful Benefits Of Kiwi Fruit, Uses, When To Eat & Price In Pakistan

Kiwi fruit may look small and unassuming, but nutritionally, it is one of the most powerful fruits Allah ﷻ has placed on earth. With its vibrant green flesh, tiny black seeds, and refreshing sweet-tart taste, kiwi is increasingly popular among health-conscious Muslims in Pakistan and around the world. Yet many people still underestimate its true value, how to use it properly, and when it is best consumed.

Islam encourages believers to reflect on natural foods as signs of Allah’s wisdom and mercy. Allah says:

“And He is the One Who sends down rain from the sky, and We produce thereby the growth of all things…”
(Surah Al-An‘am 6:99)

Fruits like kiwi are part of this divine provision, created not only for enjoyment but also for nourishment and healing.

This in-depth guide explores 16 scientifically supported health benefits of kiwi fruit, its best uses, ideal time to eat it, price trends in Pakistan, all while maintaining an Islamic perspective, authenticity, and trustworthiness.

Also read: "21 Top Health Benefits Of Watermelon, Uses, Side Effects & More"

Nutritional Profile of Kiwi Fruit (Per 100g)

Nutrient	Amount
Calories	~61 kcal
Vitamin C	92–95 mg
Fiber	3 g
Vitamin K	40 mcg
Potassium	312 mg
Folate	25 mcg
Antioxidants	High
Water Content	~83%

Kiwi contains more vitamin C than oranges, making it exceptionally beneficial for immunity and skin health.

Also read: "18 Powerful Health Benefits Of Guava For You"

16 Powerful Health Benefits of Kiwi Fruit for Men & Women

health-benefits-of-kiwi-fruit-for-men-women

1. Strengthens the Immune System

Kiwi’s extremely high vitamin C content boosts white blood cell production, helping the body fight infections. Regular intake supports faster recovery from seasonal flu, cough, and viral illnesses.

2. Improves Digestive Health

Kiwi contains a natural enzyme called actinidin, which helps break down protein and improve digestion. This makes it especially helpful after heavy meals.

The Prophet ﷺ emphasized moderation and digestive balance:

“The son of Adam fills no vessel worse than his stomach.”
(Sahih al-Bukhari, 5393)

3. Relieves Constipation Naturally

Its soluble and insoluble fiber supports bowel regularity without harsh laxatives. Kiwi is often recommended for chronic constipation.

4. Supports Heart Health

Kiwi reduces bad cholesterol (LDL), prevents blood clotting, and improves circulation. Potassium helps regulate blood pressure naturally.

5. Helps Control Blood Sugar

Despite its sweetness, kiwi has a low glycemic index. It does not cause rapid sugar spikes, making it suitable for diabetics when eaten in moderation.

6. Promotes Healthy Skin & Anti-Aging

Vitamin C supports collagen production, reducing wrinkles and dullness. Kiwi’s antioxidants protect skin cells from oxidative stress.

7. Aids in Weight Loss

Low in calories and high in fiber, kiwi keeps you full longer, reduces unnecessary snacking, and supports fat metabolism.

8. Improves Eye Health

Kiwi contains lutein and zeaxanthin, compounds that protect eyes from age-related vision problems and digital eye strain.

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9. Enhances Sleep Quality

Studies show kiwi improves sleep onset and duration due to its serotonin and antioxidant content, making it helpful for people with insomnia.

10. Strengthens Bones

Vitamin K and calcium in kiwi contribute to bone density and reduce the risk of fractures, especially in older adults.

11. Supports Pregnancy Health

Kiwi provides folate, which is essential for fetal brain development and helps reduce neural tube defects when consumed during pregnancy (with medical advice).

12. Improves Respiratory Health

Kiwi may help reduce symptoms of asthma, wheezing, and shortness of breath due to its antioxidant and anti-inflammatory effects.

13. Boosts Brain Function

The fruit supports cognitive health by improving blood flow to the brain and protecting neurons from oxidative damage.

14. Enhances Iron Absorption

Vitamin C in kiwi improves the absorption of iron from plant-based foods, especially beneficial for people with anemia.

15. Supports Liver Detoxification

Antioxidants help the liver neutralize toxins more efficiently, supporting overall detox processes naturally.

16. Hydrates the Body

With over 80% water content, kiwi contributes to daily hydration, especially in hot climates like Pakistan.

Also, go through: "15 Powerful Benefits Of Strawberry In Urdu – اسٹرابیری کے فوائد"

Best Uses of Kiwi Fruit

best-uses-of-kiwi-fruit

Fresh Consumption

Peel and eat raw, or slice and consume directly for maximum nutrient retention.

In Smoothies & Juices

Blend kiwi with banana, apple, or yogurt for a nutrient-dense drink.

In Salads

Adds flavor and nutrition to fruit or vegetable salads.

For Skin Care (External Use)

Mashed kiwi is sometimes used in natural face masks for brightening effects.

Read: "16 Powerful Healthy Reasons You Should Eat Bananas"

When Is the Best Time to Eat Kiwi?

Time	Benefit
Morning (Empty stomach)	Boosts digestion & immunity
Before Bed	Improves sleep quality
Post-Meal	Aids protein digestion
During Summer	Hydration & cooling effect

Avoid eating kiwi immediately after dairy-heavy meals if you have a sensitive stomach.

Kiwi Fruit Price in Pakistan (Estimated)

City	Price per kg (PKR)
Karachi	800 – 1,200
Lahore	900 – 1,300
Islamabad	1,000 – 1,500
Local Markets	Seasonal variation
Imported Kiwi	Higher price

Prices fluctuate due to import dependency, seasonal demand, and currency changes.

Islamic Reflection on Fruits & Health

Allah ﷻ reminds us:

“Eat of the good things We have provided for you and be grateful to Allah.”
(Surah Al-Baqarah 2:172)

The Prophet ﷺ also encouraged natural, wholesome foods and moderation, laying the foundation for preventive health long before modern nutrition science.

Read: "17 Surprising Health Benefits Of Anjeer (Dried Figs) - Nutrition, Uses & Side Effects"

Bottom Line

Kiwi fruit is a remarkable gift, nutritionally rich, spiritually reflective, and scientifically validated. Consumed with moderation and gratitude, it aligns beautifully with Islamic principles of health, balance, and thankfulness.

If you’d like to learn more about your daily nutritional intake and its impact on your overall health, consult with the best nutritionists near you in Pakistan. For quick advice or to book an appointment, call 0423-2377001 and connect with a certified doctor through Apka Muaalij, a trusted telemedicine platform.

Frequently Asked Questions (FAQs)

Is the kiwi fruit halal?

Yes, kiwi fruit is completely halal and permissible in Islam.

Can diabetics eat kiwi?

Yes, in moderation, as it has a low glycemic index.

Is kiwi good for weight loss?

Yes, due to its low calories and high fiber.

Can kiwi be eaten daily?

Yes, one kiwi per day is safe and beneficial for most people.

Is kiwi good for constipation?

Yes, it naturally improves bowel movements.

Can pregnant women eat kiwi?

Yes, but moderation and medical advice are recommended.

Does kiwi improve sleep?

Yes, eating kiwi before bed may improve sleep quality.

Is kiwi acidic?

Slightly, but it is generally gentle on the stomach.

Can children eat kiwi?

Yes, but introduce small amounts to avoid allergies.

Is kiwi good for the skin?

Yes, it supports collagen production and hydration.

Does kiwi help immunity?

Yes, it is one of the richest sources of vitamin C.

Can kiwi cause allergies?

Rarely, but some people may experience oral irritation.

Is a kiwi better than an apple?

Both are beneficial, but kiwi has higher vitamin C.

Should kiwi be eaten on an empty stomach?

Yes, especially for digestion and immunity benefits.

Can kiwi be eaten at night?

Yes, it may help improve sleep.

Disclaimer: This article is for educational and informational purposes only. It does not replace professional medical advice, diagnosis, or treatment. Individuals with medical conditions, allergies, or dietary concerns should consult a qualified healthcare provider before making significant dietary changes.